WARM UP:
100 Singles
Foam Roll
DROM (Performed 2x)
- Pole Squats x 15 (3s Hold)
- Pull Ups x 10
- Hand Walkouts to Push Ups x 10
- Good Mornings x 10
- Stationary Spider Crawls x 10
100 Singles

SKILL/STRENGTH: Handstand Work.
The skill emphasis this week will be on body control.  Spend 10-15 minutes working on where you’re stuck and progressing from there, e.g. kicking up into a handstand, holding the handstand position (wall/free standing), or handstand push ups.

WOD: Once Through For Time
50 Squats
5 Hang Power Cleans 65#/115#
40 Sit Ups
5 Hang Power Cleans 75#/125#
30 Squats
5 Hang Power Cleans 85#/135#
20 Push-Ups
5 Hang Power Cleans 95#/145#
10 Pull Ups

RECOVERY: Stretch/Foam Roll for 5-10 minutes afterward.

Just wanted to send a special “shout out” to all the LBN Challenge participants who are making serious lifestyle changes during this process.  Starting tomorrow, you have three (3) weeks remaining.  I want to encourage you to stay committed to the work and you’ll experience changes beyond your wildest dreams.

As you rest and recovery today, reflect on the power you have to make choices (and then act on those choices) that can impact your life on many levels.

“The few who do the work and do it well are envied by the many who stand around, watch, or just talk about doing it.”

__________________________________

Change Begins With Choice, by Jim Rohn

Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity.

Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.

We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are.

We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence.

The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, “The fault is not in the stars, but in ourselves.” We created our circumstances by our past choices.

We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions.

They need the truth. They need the whole truth. And they need nothing but the truth.

We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out.

And then we must make the very choices that will bring life, happiness and joy into our daily lives.

And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life – If you don’t like how things are, change it!

You’re not a tree. You have the ability to totally transform every area in your life – and it all begins with your very own power of choice.

Each month we get together with our awesome members (their family & friends) and anyone who wants to come from the Garland community for a Team Challenge workout.

These workouts are scalable to all fitness levels and ages and we have a certified CrossFit coach there each time to provide instruction and help you have a great workout experience.  This is your opportunity to see what CrossFit is all about!

Come experience the 3Q Fitness: CrossFit Garland difference – community, support, camaraderie, fun and effective workouts, REAL RESULTS.

Be sure to dress in comfortable workout clothes and wear athletic shoes. Bring a water bottle and make sure you’re well hydrated before the workout.

WARM UP:
100 Singles
Foam Roll
DROM (Performed 1x)
- Shoulder Pass Throughs x 10
- Pole Squats x 10
- Good Mornings x 10
- World’s Greatest Stretch x 5ea
- Dips x 10
100 Singles

SKILL/STRENGTH: In 4 Sets, Find 3RM (15 minutes)
A1. Push Press

WOD: For Time
50 AbMat Situps
Half Tabatas, 2 Movements: 4 Rounds Each
- Squats (Bottom to Bottom)
- Pull-Ups (Bottom to Top)
50 Abmat Situps

RECOVERY: Stretch/Foam Roll for 5-10 minutes afterward.

WARM UP:
200m Run
Foam Roll
DROM (Performed 1x)
- Hand Walkout to Push Up x 10
- Forward to Reverse Lunge x 10ea
- Stationary Quad Stretch x 10ea
- Hollow Rocks x 15
- Good Mornings x 10
200m Run

SKILL/STRENGTH: 3 sets
A1. Back Squats, 5 reps, 5-3-5 Tempo

WOD:
Part 1. AMRAP in 4 minutes:
5 Burpees
10 Box Jumps (20″/24″)
Rest 2:00 Minutes

Part 2. AMRAP in 4 minutes:
8 Ring Dips
8 Hang Power Cleans (75#/115#)
Rest 2:00 Minutes

Part 3. AMRAP in 4 minutes:
10 Knees to Elbows
5 Thrusters (75#/115#)

RECOVERY: Stretch/Foam Roll for 5-10 minutes afterward.

WARM UP:
Jumping Jacks x 25
Foam Roll
DROM (Performed 2x)
- Pole Squats x 10
- Dips x 10
- Pull Ups x 10
- Stationary Spider Crawls x 10
- Hindu Push Ups x 10
Jumping Jacks x 25

WOD: 3 Rounds For Time
10 Ground to Overhead (65#/95#)
20 Double Unders (4:1 Singles)
200m Sprint

RECOVERY: Stretch/Foam Roll for 5-10 minutes afterward.

WARM UP:
100 Singles
Foam Roll
DROM (Performed 1x)
- Push Ups x 10
- Good Mornings x 10
- Sit Ups x 10
- Stationary Lunges x 10
- Pull Ups x 10
100 Singles

SKILL/STRENGTH: 3 Work Sets
A1. Weighted Push Ups, 5 reps, 5-3-5 Tempo

WOD: For Time
10 Deadlifts (95#/135#)
400m
5 Deadlifts (135#/225#)
800m
10 Deadlifts (95#/135#)
400m
20 Burpees

RECOVERY: Stretch/Foam Roll for 5-10 minutes afterward.

WARM UP:
200m Jog
Foam Roll
DROM (Performed 2x)
- Hand Walkout x 10
- Elbow to Instep to Squat x 5ea
- Shoulder Pass Throughs to OH Squat x 10
- Kipping Swings x 10
- Handstand Kick Ups x 10
200m Jog

SKILL/STRENGTH: 3 Work Sets
A1. Weighted, Strict Ring Dips x 5-7 reps
A2. Hollow Rocks x 20, rest 45s

WOD: 4 Rounds For Time
5 Power Snatches (75/115)
10 OH Squat (75/115)
20 Box Jumps (20/24)

I had a conversation recently with someone and it sparked a thought which quickly turned into a quote.  And you know how much I love great quotes…

“The quality of your results are directly determined by the quality of your efforts…half-assed efforts get you half-assed results.  Do your best always.  Your family, friends, and the world deserves and needs the best YOU!” – Robert Selders, Jr.

Now there may be a quote out there that’s similar, I just haven’t come across it yet.  But it’s true.  Not only that, the quality of your efforts affect just about every aspect of your life…relationships, careers, personal development, etc.

Now we all have “off days,” but don’t confuse busy work or short cuts with quality effort, they are not the same.  Commit to doing the work that will make you better; and sometimes that means being comfortable with being uncomfortable…another quote we’ll explore later.  In the meantime, check this out for those who expect “Biggest Loser” results by walking 3 times a day and eating anything they want…

“Biggest Loser” – What They Probably Don’t Want You To Know

This is day 13 of the LBN challenge.

And if you’ve been cranking on all cylinders you should have amassed 91 points by now and should be noticing a few things (e.g. better sleep, less bloating, more energy, clothes getting a little looser, better mood – unless you’re still working through the sugar detox, etc.).  If you’re close to 91, keep up the great work!

If you’ve been half-assing it and skating by doing the minimal or not really giving it you all, only you know that.  You still have time to get back on the path.  Remember, only those who have accumulated at least 270 points (540 points for couples) will be able to have their pictures voted on.

Let’s all crank it up to the next level and I guarantee you’ll see “next level” results.

On that note, we’re having our CrossFit Garland Team Challenge workout on Saturday, August 28th, 9am at our gym on 109 S. 6th Street in downtown Garland.  You are all invited.  We always have a lot of fun.  This will be a great opportunity for you to size up your competition, ummm I mean, meet your fellow LBN participants.  And the workout is always scaled to what you can do…

So come on out and bring a friend or two!

Veronica came up with a handy way to know what foods are allowed during the LBN Challenge.  If you’re nice to her, she might just hook you up with your very own set.  Have a great weekend!

WARM UP:
100 Singles
Foam Roll
DROM (Performed 2x)
- Stationary Knee Hugs x 10ea
- Push Ups x 10
- Sit Ups x 10
- World’s Greatest Stretch x 10
- Good Mornings x 10
100 Singles

WOD: Run 5k